Weight Loss Tip: no.393

Aim to lose no more than two pounds per week.

Care to guess why?

Yup, when you lose more than two pounds per week, most of the lost weight won’t be from fat. Instead, some of the weight will be from water and bone but the majority will come from muscle, which can slow your metabolism and make it harder to continue losing weight and then keep it off once you cease dieting and return to a higher calorie intake.

Also, to lose more than two pounds per week requires an aggressive calorie deficit, which isn’t sustainable in terms of comfort and the number of health risks that are associated with eating too few calories for an extended period of time. On the other hand, a more conservative approach of reducing maintenance calories by only 500 to 750 calories a day to facilitate a loss of 1-2 lbs per week is manageable and safe for you to follow long enough to actually tap into fat stores and ingrain new eating habits that’ll help keep the weight off in conjunction with your preserved muscle.

Weight Loss Tip
no.393

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Monster Longe

Monster Longe is a personal trainer in San Diego. He has been lifting weights for +25 years and training clients in the gym and online for about half of that time. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys long walks and leaving buildings crushed and entire city blocks decimated in his wake.

Weight Loss Tip: no.393

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